Shoveling snow takes energy. It takes about 90 calories of energy to shovel snow for just 10 minutes. That number varies depending on the type of snow, how much snow, and each individual, but you can use the 90 calories per 10 minutes as a good average.
As snow shoveling is such a physical activity, it’s important to treat it like a workout. In this article, we’re looking at how you should prepare for shoveling snow, as well as just how many calories you can expect to burn doing it.
Calories burned Shoveling Snow Calculator
How Many Calories Do You Burn Shoveling Snow?
There isn’t one hardcore number for how many calories you’ll burn shoveling snow. That’s because our bodies are all different. Just as it is with other types of exercise, there’s not a one-size-fits-all number.
There is a good rule-of-thumb calculation you can use, though. Someone who is average weight burns about 90 calories every 10 minutes they shovel snow at a moderate intensity level. That number will change based on whether the snow is light and fluffy or heavy and wet. It will also change based on the weight of the person doing the shoveling and the speed at which they do it.
How Many Calories Are Burned Doing Shoveling Snow for 30 Minutes?
So, if you’re shoveling for a half-hour, you can expect to burn about 270 calories if you’re average weight and shoveling at a moderate pace. Your calorie burn will be higher for the wet, heavy snow that takes more effort to clear.
Heavier people tend to burn more calories for their efforts than lighter people do. Generally, an average-sized man burns more calories than an average-sized woman doing the same activity for the same amount of time.
The intensity level at which you perform activities also has a bearing on how many calories you burn. If you shovel snow at a snail’s pace you will burn less calories than if you were to shovel that same amount of snow at a sprinter’s pace.
Does Shoveling Snow Count as a Workout?
Any kind of physical activity can be counted as a workout if you treat it as one. You can track the time it takes to complete and pay attention to your intensity levels. You can also monitor your heartrate and calorie burn with a fitness tracker.
It’s important for you to treat snow shoveling as you would any other workout you do. You should start by stretching. Snow shoveling requires the use of muscles you wouldn’t normally use. Good stretching will help you keep from getting sore after shoveling. It will also help prevent injury.
Use Good Form
When you workout, you know to use good form for exercises you’re performing. The form you use keeps you from hurting yourself when you’re exercising. The same is true of shoveling snow. If you don’t use good technique you risk pulling muscles, tearing tissue, straining muscles, and even causing fractures to bones.
You need to grip your shovel with your hands far enough apart to allow for good control and ample leverage. Lifting the snow is easier if your hands are placed far enough apart.
Pay attention to your posture, also. Try to stand with your back as straight as possible. When you bend, bend from your knees and fold your back like a hinge at your hips. Don’t stoop with a rounded spine. Then when you lift the snow, lift from the legs with your feet planted wide and flat.
Throughout your shoveling, make sure you engage your core muscles. Keeping your core tight protects other parts of your body from injury. Finally, make sure you don’t twist your body to heave snow behind you. Throw the snow forward while engaging your core.
Don’t Overdo It
If you start feeling exhausted, take a break. It doesn’t need to be a long break. Pay attention to what your body is telling you when you’re shoveling. If it’s telling you to rest, heed the warning.
Shoveling Snow Burns Calories
The bottom line is snow shoveling does burn calories much like workouts do. You can burn around 540 calories with an hour of snow shoveling. Be careful and dress appropriately, but take advantage of the workout you can get clearing your driveway in the winter.
